If you're chair-bound
Raise first one arm, then the other straight up over your head. With both arms overhead, reach for the sky with your right hand, then your left. Repeat five times on each side, then relax.
Let your head fall forward. Slowly tilt it to the right, then to the left, and back to the front. Repeat in the reverse direction. Don't force the action, and never tilt your head back.
Shrug your shoulders high, then let them drop; repeat four times. Pull them back, then push them forward four times.
With your feet firmly on the floor about 12in/300mm apart, hold your arms straight out in front of you. Bend forward as far as you can, stretching out your arms. Return to the starting position. Twist to the right and bend as far as you can, then to the left. Repeat.
Hold the seat of your chair. Raise your right leg from the knee, wiggle your toes and move your foot in a circle, first one way, then the other. Return the right foot to the floor and repeat with the left leg.
Raise one knee as high as you can, then let it drop and raise the other. Repeat this action as vigorously as you are able to, 'marching' in place ten times.
If you're bedridden
Lie on your back on a firm mattress. Raise your head; with your chin close to your chest, turn your head slowly from side to side.
Lie on your back with your arms comfortably at your sides. Raise your right arm, cross it over your face, then return it to your side. Repeat with your left arm, three to five times each.
Lie on your left side, with your legs straight, your head resting on your left arm, and your right hand flat on the mattress at chest level. Bend your right knee and pull it up towards your chest. Hold it there, resting on the mattress, for 2 to 3 minutes. Then roll over and repeat the action with the left leg.
